How To Get A Flat Stomach

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This article is Part 5 of 7 of the new “Getting A Better Body” series that I'm writing for the upcoming launch of Tri-Ripped, which you can read more about by clicking here (which will also give you access to the other 6 articles in this series)

Whether it’s a sign of health, beauty, virility, or movie star status, a flat stomach is something that many people all over the world crave. This is because a flat stomach is so hard to get, it can indicate full-body power or virility, and it is essential to powerful performance. In this article, you’ll learn how to get a flat stomach safely, effectively, and with zero liposuction involved.

How To Get A Flat Stomach

Despite what many folks appear to believe, six-pack abs are not six soda-can shaped muscles that sit under the skin of your stomach, somehow magically filling and emptying as you become more or less fit.

Instead, your stomach muscles are made up of four basic groups that, like most muscles, appear to be named by ancient Latin monks:

1) The rectus abdominis: The rectus abdominis is one big sheet of muscle tissue that runs from your breastbone down to your pelvis.

2) The external obliques: The external obliques run from your ribs to your hips in a forward direction.

3) The internal obliques: Theinternal obliques run from your ribs to your hips in a backwards direction

4) The transverses abdominis: The transverses abdominis is located deep in your abs, underneath the obliques.

The key to better abs, which most people neglect when trying to get a flat stomach, is a training program that targets each of these muscles, and not just one of them. You simply can’t train just one single muscle group of the stomach in isolation and expect for your abs to look fit, trim, toned, ripped or flat. Instead, you need to train all the stomach muscles in a functional, multi-muscle manner.

This is same reason why people who want nice arms can’t just do bicep curls, but also need to do pull-ups and deadlifts, and why people who want a better butt can’t just do lying hamstring curls, but also need to exercises do squats and lunges. The body responds best when we train entire muscle groups that surround our “trouble spot,” and not just the isolated trouble spot. So people who want a flat stomach can’t only do crunches.

So if this type of multi-muscle training is a goal, what would a flat stomach workout look like?

Flat Stomach Exercises

You should work your stomach muscles every 2-3 days, including abdominal exercise as part of a scheduled cardio workout or weight training workout. For your flat stomach training, you should include one exercise for each of the abdominal muscle groups, and also one exercise for your lower back. Here is a guide to choosing the proper exercises:

-Rectus abdominis: For your rectus abdominis, exercise choices include flexing motions of the spine, such as crunches and crunch variations like bicycle crunches (shown below), V-ups, sit-ups and sit-up variations, hanging leg raises, or knee-ups. Front planks are also quite good for this muscle group.

-External and internal obliques: Twisting and rotating motions are good exercises because they work both the external and internal oblique muscles. That is because if you rotate to your left, your left external oblique and your right internal oblique are doing the work, and vice versa. Twisting motions include Lunges with Twists (shown below), Russian Twists, Cable Torso Twists, and the WoodChopper.

-Transverses abdominis: The transverses abdominis is an interesting muscle group, because it doesn’t really move you through a range of motion as much as support the stomach and the gut. So when you suck in your stomach, that’s the transverses abdominis muscles working. Although you can work this muscle group anywhere, such as sucking in your stomach while you’re driving in your car, sitting on an airplane, or standing in line at the grocery store, you can also make it work pretty hard with an exercise like front planks (shown below).

-Low back muscles: Finally, the low back muscles can be worked with a simple contraption at the gym that allows you to do low back extensions, bridges (shown below) or, if you’re not at a gym, you can do back extensions on a stability ball, or from the floor by lying on your stomach and lifting all four limbs off the ground.

So during a typical flat stomach workout, you would include several sets of a flexing exercise, a twisting exercise, a planking exercise and an extending exercise.

Get Rid of Stomach Fat

No matter how well you’ve developed your stomach muscles, you need to get rid of layers of stomach fat that can cover up your abs. Here are three tips to get rid of that last little bit of flab around your waistline:

1) Be sure you’re using a well-rounded workout routine, which includes what I call the “3 Pillars of Exercise”:

Pillar 1: Weight Training

Pillar 2: High-Intensity Cardio Intervals

Pillar 3: Aerobic Fat-Burning Sessions

Weight training alone or cardio alone is often not enough to erase that last bit of storage fat, so use of the modes above in your training routine. To learn more about why I recommend these three pillars, you should check out my Fat Loss Secrets Seminar video.

2) Control stress and get adequate sleep. Often, bloating and inflammation are a primary cause of a puffy stomach, or a little extra padding on the waistline. Use stress-reduction techniques, and try to sleep 7 to 8 hours each night whenever possible.

3) Eliminate or significantly moderate the big three belly fat triggers: high-sugar, starchy foods (yes, that includes wheat); processed, packaged foods; and alcohol. I’ve witnessed these simple changes produce visible stomach fat reduction in just 2 to 4 weeks.

Using the tips in this article, you can get the perfect musculature for a flat stomach, develop a functional core that gives you powerful physical performance, and lose belly fat.

If you want to learn more about how to swim, bike and run lightning fast, but also have a nice body, (and get access to the other 6 articles in this series) then watch the video below, or head over to for a brand new approach to training for the ultimate triathlon body.

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31 thoughts on “How To Get A Flat Stomach

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  5. Mateus says:

    How many reps/series per each exercise?
    Thanks Ben!

  6. Nora Van der Auwera says:

    I cama to this article because I have a problem with my stomach.

    I’m not overweight but my body fat percentage (though not too high for a female of 56) could come down a bit.

    The problem with my stomach is that when I suck in my muscles I have a nice flat belly (that is from about the waist down to the pelvic bone) but I have a problem between my diaphragm and the waist. When I bend over while sucking in the muscles I have two sagging pouches left and right (excuse me for the analogy but they look like two empty breasts just below my breasts). And I just want to know what I can do about that. Is it also just a matter of training the entire abdominal area and avoiding the food that you mentioned (alcohol, starchy food and sugar) and try to get enough sleep ? I’m desperate, except for my bat-wing arms and my turtle neck (lots of wrinkles in the front of my neck) I’m pretty happy with my body but that stomach is a really big issue for me.

    By the way, I’m a woman, I’m 56 years old (almost 57) I’m 140 pound (trying to get to 132) and I’m a little over 5’8.

    I hope you are still reading this and responding to it.

    Thanks a lot !!!

    1. You need to exercise for your body type.
      Check these out:………

      And… For more, I'd be happy to help you via a personal one-on-one consult. Just go to and then choose a 20 or 60 minute consult, whichever you'd prefer. I can schedule ASAP after you get that.

  7. tammy ellis says:

    I am female, 48, 5'6 and weigh 165. I have recently started working out with various pieces of gym equipment. My problem, I have had 4 knee surgeries(including a replacement) on the same knee. I have to be extremely careful with it. I need a routine to lower body fat, build muscle and strengthen my legs. I can work the upper body just fine. (I cannot do lunges or run). Is there anything I can do to work on my legs and abs without damaging my knee? (I have chronic knee pain) Thanks

  8. Ann says:

    I was on my honey moon cruise and there was a seminar about "secrets to a flatter stomach" they mentioned detox (involving algae supplements and seaweed wraps). I was wondering what your thought on this and alkaline vs. acidic food percentages (another thing they mentioned that I had never heard of).

    1. Do a search on for food combining , where I talk about alkaline vs. acidic. Also, I talk about detoxing in the upcoming podcast episode #174. A good idea, but it doesn’t need to involve expensive stuff like algae supplements and seaweed wraps. That’s all marketing hype.

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